Kettlebell Alternating Renegade Row

Expert Advice

Keep your body in a straight line from head to heels and avoid rotating your hips as you row.

How-to-do Steps

Start in a high plank position with a kettlebell in each hand, placed slightly wider than shoulder-width apart.
Shift your weight onto your left hand and row the right kettlebell towards your hip while stabilizing your body.
Lower the kettlebell back to the ground and shift your weight to the right hand.
Row the left kettlebell towards your hip.
Continue alternating rows for the desired number of repetitions.

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Muscles Worked

Kettlebell Alternating Renegade Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Kettlebell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Shoulders20%

Lats20%

Traps20%

Secondary

Biceps10%

Forearms10%

Chest20%

Equipment

Kettlebell

Exercise Type

Strength

Sets & Reps Guidance

Beginner2 x 10-12

Intermediate3 x 8-10

Advanced4 x 6-8

Frequently Asked Questions

What muscles does Kettlebell Alternating Renegade Row work?

Kettlebell Alternating Renegade Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Kettlebell.

How many sets and reps should I do for Kettlebell Alternating Renegade Row?

For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.

Is Kettlebell Alternating Renegade Row suitable for beginners?

Kettlebell Alternating Renegade Row is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.